This is the most volume I’ve put in in many weeks. Not sure how I’ll follow this up - I might need a deload week to recover, we’ll see. Overall, I’m very happy with this week, both in terms of quality and quantity. Aside from a bit of a tweaky right shoulder, no injury issues to report this week, either.

Hope you’re working hard out there - and smart.

Tuesday, March 11, 2014, 8:00 PM

Bodyweight: 197.6 lbs

Volume: 15,025 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 5

Set 4: 205 lbs × 5

Set 5: 245 lbs × 5

Set 6: 275 lbs × 3

Set 7: 245 lbs × 5

BACK EXTENSION

Set 1: 130 lbs × 10

Set 2: 130 lbs × 10

Set 3: 130 lbs × 15 (Video Below)

LEG EXTENSION

Set 1: 150 lbs × 10

Set 2: 150 lbs × 10

Set 3: 150 lbs × 10

Wednesday, March 12, 2014, 4:50 PM

Bodyweight: 197.6 lbs

Volume: 19,357 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 3

Set 6: 215 lbs × 3

Set 7: 225 lbs × 3

PUSH UP

Set 1: 197.6 lbs × 10

TACTICAL PULL-UP

Set 1: 197.6 lbs × 1

Set 2: 197.6 lbs × 2

Set 3: 197.6 lbs × 3

Set 4: 197.6 lbs × 4

Set 5: 197.6 lbs × 5

Set 6: 197.6 lbs × 1

Set 7: 197.6 lbs × 2

Set 8: 197.6 lbs × 3

Set 9: 197.6 lbs × 4

1-HAND KETTLEBELL SWING

Set 1: 53 lbs × 100

TRICEP PUSHDOWN

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Friday, March 14, 2014, 12:50 PM

Bodyweight: 199.2 lbs

Volume: 18,950 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 1

Set 6: 315 lbs × 1

Set 7: 315 lbs × 1

Set 8: 315 lbs × 1

Set 9: 315 lbs × 1

Set 10: 315 lbs × 1

Set 11: 315 lbs × 1

Set 12: 315 lbs × 1

Set 13: 315 lbs × 1

Set 14: 315 lbs × 1

Set 15: 315 lbs × 1

Set 16: 315 lbs × 1

Set 17: 315 lbs × 1

Set 18: 315 lbs × 1

Set 19: 315 lbs × 1

Set 20: 315 lbs × 1

Set 21: 315 lbs × 1

Set 22: 315 lbs × 1

Set 23: 315 lbs × 1

Set 24: 315 lbs × 1

Set 25: 315 lbs × 1

Notes: 20x1 in 8 minutes

HIGH-BAR SQUAT

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 10

Set 5: 225 lbs × 3

DOUBLE KETTLEBELL SWING

Set 1: 106 lbs × 20

Set 2: 106 lbs × 20

Saturday, March 15, 2014, 10:14 AM

Bodyweight: 199.6 lbs

Volume: 17,183 lbs

MEDIUM GRIP (PINKIES ON LINES) BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

CHIN UP

Set 1: BW + 199.6 lbs × 1

Set 2: BW + 199.6 lbs × 2

Set 3: BW + 199.6 lbs × 3

Set 4: BW + 199.6 lbs × 4

Set 5: BW + 199.6 lbs × 5

Set 6: BW + 199.6 lbs × 1

Set 7: BW + 199.6 lbs × 2

Set 8: BW + 199.6 lbs × 3

Set 9: BW + 199.6 lbs × 4

TRX ROW

Set 1: 199.6 lbs × 6

Set 2: 199.6 lbs × 6

Set 3: 199.6 lbs × 6

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 8

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.